We aim to be accommodating and as flexible as possible and not all our appointments may be available online. So, if you don’t see something that suits you, please do call us on 023 8025 3317 and we’ll do whatever we can to help you. The new online booking system also has a very handy waiting list option. So if you want to join a waiting list for an appointment sooner than you can book one online, you cam do this too in case of any cancellations.
Please note, only appointments that are booked online can be cancelled online.
To manage small group rehab and Pilates classes, we use a different system. If you need to manage your small group rehab sessions or Pilates classes or membership, please click here.
Invest in your future self this Self Care Week (18 – 24 November) by making small changes that can make a big difference.
Think Self Care for Life is about making improvements in your life to protect your physical health and mental wellbeing.
Follow these small steps to a healthier you:
Get active; advice is to exercise for at least twenty minutes a day, it’s ideal if you can incorporate this into your day by ditching the car and walking to work, or walking the dog, taking the stairs or even dancing around the kitchen table to your favourite songs! It doesn’t have to be going to a gym or exercise class!
Eat well. We all know that healthy eating is crucial to our health so we can start by swapping unhealthy snacks for healthy options such as nuts, seeds and fruit. Ask your pharmacist for advice on managing your weight.
Make positive changes! Take steps to stop those bad habits that don’t serve you well. This Self Care Week make a plan to stop smoking, reduce your alcohol intake and get active! Your pharmacist can help with lifestyle changes such as weight management and stop smoking services.
Rest. A good’s night’s sleep is as essential to our health and wellbeing as eating healthily and exercising so, make sure you get the recommended 7-8 hours a night!
Stop! These days we lead such busy lives that we sometimes forget to slow down and stop. Find time in your day to just quieten your mind. Mindfulness or yoga might be helpful.
‘’It’s never too early or too late to begin to make small, simple changes that will enhance and protect your health now and, in the future, and often, one small change will make a big difference to your wellbeing.
“For instance, choosing to become more active will not only improve your physical health, it will also boost your mood, particularly if you choose to exercise outdoors in the fresh air.”
Self Care Week is also about safely managing long term conditions and, understanding how to self-treat those common disturbances to normal good health, such as coughs, colds, sore throats, back pain etc.
When we see people at goPhysio, a huge part of our input is educating people about their injury and steps and changes they can make so that they are empowered to invest in themselves and have an active part to play in their recovery and future preventing of injury.
In today’s blog, we explore these recommendations, how we implement them at goPhysio and what it means to you guys, the people with the pain or injury.
#1 Care should be patient centred This goes without saying, but you’re the one and only person that matters to us. We take time to get to know you, learn how your injury is impacting you, and work with you to understand your lifestyle, so we know what we are aiming for. Everyone and everyone’s circumstances are SO different and individual, so it’s crucial our approach to each and every person we see is individualised too.
#2 Screen for serious conditions We take this incredibly seriously and although it may go un-noticed by you, we make sure that there is nothing serious going on. If we are in any way concerned, we’ll make sure we point you in the right direction and will provide any letters, phone calls or support that you need.
#3 Assess psychological factors The body and the mind are inextricably linked. The power of the mind is incredible. You need to feel reassured, informed and have an appropriate understanding of your injury. Any doubts, fears, worries or misconceptions will really impact on your recovery. We make sure we consider any psychological factors that may be impacting you and address them appropriately.
#4 Only refer for imaging if specifically indicated It’s a commonly held myth, that a scan or an X-Ray is needed in order to diagnose an injury. In fact, referrals for imaging (X-Rays or scans) are only needed in very specific cases. Why? Because all too often, symptoms do not relate to imaging results. So, an image may not show any damage or injury, but you may be getting symptoms. Equally, you may have damage on imaging, but be symptom free and seeing the damage on imagery can cause issues in itself! If we think that there is indication for a scan or X-Ray we will make sure we assist you with this. We can even refer directly to low cost, quick, private scanning – so you don’t have to get referred by a Dr, saving you even more time.
#5 Physical examination This is our bread and butter. Using all our senses – looking, feeling, testing, questioning and putting it all together with our evaluation skills in order to explain to you exactly what’s going on.
#6 Evaluate progress Together, we will set your goals, what you want to achieve through coming to see us. That’s the most important bit. However, we will also take measurements and document certain testing, so that we can measure your progress and ensure we’re on the right track.
#7 Education We want to make sure that you fully understand what’s going on in as much detail as you need. Some people only want the basics, some want an in depth explanation. But if you can understand what’s going on and what you can do to help yourself with your recovery, you’re much more likely to succeed in achieving your goal. This may include modifying your activity or lifestyle slightly, changing a routine, adapting a training programme or work activity.
#8 Address physical activity / exercise As a team go health professionals, it’s important that we support everyone in living a healthy and active life. As part of this, we can provide the necessary support and advice you may need to start or increase your physical activity. Some people find having an injury a bit of a wake up call to make some changes and often, getting more active is one.
#9 Apply ‘manual therapy’ as an adjunct We use a huge range of treatments to help you with your recovery. Using our hands (manual therapy) is just one tool, and can be very beneficial in many ways for lot’s of different injuries and to help ease pain. It is very important though that it is used as an adjunct to more active approaches, such as exercise and education/advice. Manual therapy alone is unlikely to be a solution to your recovery, as it’s effects are often short lived – it’s the strengthening, stretching, confidence and education that makes the most impact on recovery.
#10 Discuss non-surgical approaches (unless surgery indicated) Unfortunately, people still remain entrenched in the ‘medical model’ of belief, thinking that medicine and/or surgery are the only answer. They often want quick fixes and magic cures! Much of the evidence is now very clear on when surgery is indicated and it’s not as often as you may think! Physiotherapy and physical treatments are often much more effective than surgery when given the chance in many conditions. Obviously, there are cases when surgery is absolutely the right decision. In these cases, our Clinicians will help with referrals and work very closely with many local Consultants to ensure you receive the most appropriate care. We can also closely liaise with your GP to facilitate this.
#11 Facilitate continuation or return to work Staying at work or returning to work ASAP when you’ve had an injury is crucially important for your recovery. We can help advise on modifying your activities so this is possible. It may seem a bit daunting, especially if you’ve had to take time off work because of your injury. But remaining in work helps in so many ways.
If you’ve got an injury and want the best possible care, then do give us a call on 023 8025 3317 and see if we can help you.
Helping local people live a healthy, active, positive life, pain and injury free.
We are delighted to be working in partnership with Places Leisure to offer a special discount for members.
Our ethos is very aligned with that of Places Leisure, in that we both support local people in living healthy, active lifestyles. The facilities at the new Places Leisure and the range of activities on offer are amazing. There really is something for everyone!
However, unfortunately, pain and injury all too often get in the way of people either becoming or staying active. Someone may take up a new exercise and do too much, too soon, which ends in an injury. If this isn’t managed well, it can put them off exercise for a long time. Maybe they want to exercise but have a long term condition such as arthritis and they aren’t sure what they should do? Or maybe an enthusiastic sportsperson has suffered a sporting injury, which means they’ve been out of action for a few months?
This is where we come in. We help guide people dealing with the pain and frustration of an injury, by offering easy access to a range of professional services locally that help people enjoy a life free from pain or injury.
Our services can help members:
Recover from injury
Stay injury free
Manage long term conditions positively with activity
Return to exercise, sports or activity after an injury
Give people the confidence to be active
How do I get a discount if I’m a Places Leisure Member?
So, if you need our help, all you need to do is chat to a member of the Places Leisure team. They’ll complete a quick referral form that will summarise what help you need. Then, all you need to do is give us a call on 023 8025 3317 and say you’re a Places Leisure Member. We’ll find a convenient time for you to come along to see us. When you come for your appointment, just bring your referral form with you. The 10% discount will be applied to your session and any further sessions you need for that problem.
To qualify for the discount, you must inform goPhysio at the time of booking that you are a member of Places Leisure
You must bring the completed, dated and signed referral form with you to the first appointment
Referrals are valid for 4 weeks from the date they are signed. To qualify for the discount the first appointment has to be attended whilst the referral is valid.
Active members of Places Leisure will receive a 10% discount off of the following services:
We appreciate you guys don’t want to get bogged down with the science, research or evidence behind the ways we help you – you just want us to help you recover from your injury, quickly!
But to us, the science and latest evidence is important, it helps us get the best results for you in the best way. So we always get a little bit excited when we see or read what the latest evidence is saying (especially when it’s presented in a fab infographic!).
LOADING is currently a bit of a ‘buzz’ word in the physio & rehab circles. And with good reason. In recovery terms, rest isn’t often the best way forwards but progressive loading is! As the infographic above summarises, many of the body’s tissues will get stronger if they are subject to loading.
So, what exactly is loading?
The definition of load is………..
A weight or source of pressure borne by someone or something.
In exercise or rehab terms, loading means working with some weight or resistance to place greater demands on your body. So, that can be using just your body weight, some light resistance, like bands or machines, or using weights. So, running is loading – you’re loading all the structures in your legs (bones, muscles, joints, tendons & ligaments) through the repeated pressure between your foot striking the surface with every step. A press up loads the structures around your shoulder and arms, just as a squat loads your hips and knees. Now, if you add holding a weight whilst you squat, you are increasing the load.
What is important is that loading is gradually progressed. You don’t want to demand too much of your body too quickly (or too often), especially if you’re recovering from an injury, as this will be counterproductive. It’s a careful balance.
The ultimate result of all this loading is that you will have a stronger and more resilient body. It will cope better with the demands placed upon it, making you less prone to picking up injuries, helping you enjoy an active lifestyle and potentially preventing longterm conditions such as osteoporosis.
Put simply, your tissues will adapt to the demands you place upon them.
If you think you would benefit from some guidance on realising the benefits of loading, then do get in touch. Our fully equipped Strong Room and experienced team offer that unique combination of being able to guide you on progressive loading within your own limits. We consider your ‘whole picture’ – where you are now, any injuries or conditions that affect you, what you love (or would love) to do and most importantly where you want to be. We then use our knowledge, experience and skills to tailor a programme just for you and support you as much or as little as you need.
Are you totally fed up and frustrated by an injury that’s slowing you down and stopping you enjoying life? Do you want to finally get on top of it, fully understand what’s going on and follow a plan to get you where you want to be with the right support and guidance?
We understand all your pains & frustrations.
That’s why, for a limited time, we’re offering a fixed price, unlimited, recovery package.
Register your interest here to be the first to find out when this special package price is launched!
For a one off payment of £549, you will have UNLIMITED* access to:
If you’re interested in purchasing this package, just enter your details here and as soon as we launch it, you’ll be the first to know!
*The following terms and conditions apply:
Unlimited access to services is subject to fair usage and based on clinical need. The services, frequency of treatment and duration of treatment will be guided by your individual Clinician to provide the best possible clinical outcome for your individual case.
Your Clinician will guide your treatments based on evidence based, clinical reasoning.
Advanced booking is required for all services and classes.
Services and classes are subject to availability, spaces can not be guaranteed with individual clinicians for specific services at specific times.
Our usual cancellation policy will apply and you will be required to provide 24 hours notice if you need to cancel or move an appointment. Repeated non-attendance at appointments will result in our normal cancellation fees being charged.
The goPhysio Unlimited package is not transferable or refundable under any circumstances. Payment is final.
All packages purchased will expire on Saturday 5th January. Any treatment or services that are continued after this date will be charged at our standard rates.
Offer open to new customers, not currently undergoing active treatment.
National Stress Awareness Day is today and it aims to make people more aware of the impact stress can have on your everyday life. It also aims to help people identify ways to deal with this stress and find a way to reduce it.
Research has shown that increased stress levels can lead to an increased risk of injury.
How do stress levels impact on injury risk?
Stress can increase muscular tension, which can then lead to aches and pain. Neck and back muscles are particularly prone to stress related tension.
Increased muscular tension can also lead to muscle strains or tears as the muscle is under a greater load and is less flexible than normal.
Stress levels may cause you to forget an important piece of equipment when working out, such as proper running shoes or corrective orthotic insoles. This places additional strain on your body, raising the risk of injury.
Stress on your time management might force you to exercise at different times, for example first thing in the morning when your muscles aren’t fully warmed up or last thing in the day when you are tired. It might also cause you to rush or not take as much care when you are exercising.
High stress levels can also reduce your body’s immunity levels, increasing the likelihood of a poor recovery from any minor injury.
You may also find that stress distracts you from the activity in front of you – whether that is exercising, working or even a simple task such as crossing the road or walking up stairs. This distraction could result in a sprained joint or pulled muscle.
Research has also suggested that stress can be reduced through regular exercise and movement.
How can exercise reduce my stress levels?
Exercise gives you something to focus on away from the cause of your stress.
It helps to boost your mood by increasing self confidence, improving sleep quality and reducing anxiety.
Any form of exercise will help – even a short walk at lunch time or getting off the bus a stop early allows you to get some fresh air and takes your mind away from stressful thoughts.
A flexibility based exercise, such as Pilates or Yoga, will help to reduce muscle tension and can help ease aching related to this.
Scheduling some time specifically for exercising may also help as it will give your day structure and breaks up time spent sat in front of the computer!
If you exercise with friends, colleagues or family, the social element of this will again boost your mood and reduce stress levels.
Find a new sport or something fun to do – there are lots of different things out there to try!
Many people find a regular, professional sports or deep tissue massage can be a really great way to relieve the build up of stress and tension physically. It also gives you time to yourself to unwind.
At goPhysio our team of Clinicians are trained to use a variety of acupuncture techniques, from Dry Needling (which focuses on the myofascial trigger points), through to Traditional Chinese Acupuncture.
In today’s blog, Physiotherapist Roz shares 2 more information about the types of acupuncture physio’s may use as part of your recovery.
The different methods of acupuncture can all be used to assist in the treatment of a variety of injuries from knee pain through to headaches, helping speed up the return to active rehabilitation as well as improving general health and wellbeing.
Traditional Chinese Acupuncture
Traditional Chinese Acupuncture is based around specific acupuncture points, of which there are over 2000 in the body (361 commonly used points identified by the World Health Organisation in 1991).These points are connected by pathways called meridians.These pathways conduct energy, known as Qi, through the body and its internal organs.
When we experience pain, one theory is that it is due to a disruption in the flow of this energy.When acupuncture is administered using this method the therapist is aiming to elicit a sensation known as De-qi in order to harmonise the flow of Qi (energy).De-qi is the sensation that is felt by the person receiving the acupuncture and is a sign to the acupuncturist that indicates the curative effect has been initiated.De-qi can be described in numerous ways ranging from a sensation of heaviness, warmth, cold or aching through to tingling or numbness.
As well as a physical sensation felt by the person receiving the acupuncture De-qi is also a biomechanical phenomenon known as needle grasp.In needle grasp the therapist feels resistance to further needle manipulation/stimulation which has been described as a fish biting on a line (Song to Elucidate Mysteries, Biao You Fu).
Dry Needling, or Myofascial Needling
Dry Needling, or Myofascial Needling, is based around placing the acupuncture needles in areas of tightness/restriction or muscular trigger points.Several theories as to how this method of needling works include the stimulation of the nervous system, relaxation of trigger points (tight knots) and the stimulation of the body to produce substances called endorphins and natural opiods which reduce pain.
As with Traditional Chinese Acupuncture, the therapist will manipulate the needle, most commonly by rotating it.This fundementally leads to the winding of the tissues around the needle like winding spaghetti round a fork (at a microscopic level!).
The needle grasp (fish biting on a line) that is felt in Chinese acupuncture is the same as the winding of tissues (spaghetti around the fork) that is elicited in dry needling/myofascial needling.
Consequently the two approaches to acupuncture have many overlaps both from a patient experience as well as the therapist application.
When would acupuncture benefit me?
Our Clinicians may suggest acupuncture to you as a treatment technique, if they think it would help ease your pain or symptoms. It is generally a treatment used as part of a holistic recovery plan, a good way to help ease your pain so you can get more active and move easier, which in turn will boost your recovery. It is often combined with an exercise programme, education and advice and other physio treatments that will help your recovery.
We are trying to find out more about what injured runners do to get back to pain-free running, and would love to hear from you! If you’re interested in helping us out, please take a few moments to answer a couple of questions by clicking here. Many thanks.
When it comes to tape, taping and strapping, things can get a little confusing due to the shear number of different tapes on the market, application methods, reported effects, when to use them, etc.
This blog aims to shed some light on four of the most common tapes out there by describing what they are, why you’d use each them and at what times to use them.
First up, Leukotape
Used for stabilising joints following injury or during rehabilitation to prevent reoccurrences.
Also used to offload painful structures such as irritate knees or hips.
This is a non-stretchy, 100% rigid tape that will cause a decrease in range of motion when applied correctly.
It has a high adhesive strength which allows it to stick well to skin, and even better to hyperfix (white underlay).
It’s 100% cotton which makes it skin-friendly, handy for hikers or runners looking to avoid blisters.
Drawbacks: non-elastic and range limiting.
Zinc Oxide Tape
Similar to Leukotape, this white tape offers a little more comfort but with the same rigid properties.
Used to protect and stabilise joints for injury prevention.
Lighter and less bulky than a brace, this tape will conform to the shape of a joint to provide support.
Very popular in climbers to protect the joints of the hand and fingers.
Drawbacks: restrictive, range limiting and ineffective if used on oily or sweaty skin.
Kinesiology Tape (K Tape)
A popular cotton-based, water-resistant tape with various effects on the applied tissues.
This is the colourful tape you often see on athletes or sports people.
Lymphatic effects: creates a vertical lift from underlying tissues which decompresses the space between the skin and the muscles. This facilitates blood flow, fluid drainage (management of bruising) and the removal of pain-provoking chemicals from injured tissues.
Mechanical effects: longitudinal stretch of up to 180% provides stability and elastic resistance to muscles, ligaments and tendons.
Neurological effects: creates a stimulus on the skin that reduces pain signals received by the brain (pain-relief). The vertical lift will also reduce pressure on free nerve endings to help reduce pain levels.
Drawbacks: can cause skin irritation if applied incorrectly. Can occasionally cause allergic skin reactions. Application can be complex. Research on the effectiveness of this tape is inconclusive.
A synthetic material (nylon and lyrca) with 4-way stretch.
Strong elastic properties make this the ultimate biomechanical tape, with stretch capabilities of up to 200% of it’s resting length.
Great adhesion means it will last longer, even when worn during vigorous exercise or in the shower.
When applied correctly this tape will offload injured tissues and offer elastic resistance when performing exercise.
This purely biomechanical, load-absorbing tape reduces the force on injured tissues, assists weak muscles, provides support during eccentric loading and improves movement patterns.
This tape can also lift the skin if applied accordingly, to facilitate the removal of bruises or relieve tension on underlying structures.
Drawbacks: can cause skin irritation and the stronger dynamic tape (eco tape) can reduce mobility quite considerably.
So, in a nutshell……
Opt for Leukotape or Zinc Oxide to immobilise and protect joints, the latter offering slightly more comfort but being less durable.
Choose K Tape for its range of potential effects, but remember that it lacks strong elastic properties to facilitate movement with any real support.
If you need strong, elastic support choose Dynamic Tape. It can be applied in a number of ways to work just as muscles do, which supports tissues and improves movement patterns.
If you have any doubt on the application or desired effects of taping, make an appointment to see one of our team at our clinic in Chandlers Ford, Hampshire. Just give us a call on 023 8025 3317.